Clams vs. Turkey
Nutrition comparison of Cooked Clams and Cooked Turkey
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
clams
versus
cooked
turkey
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in clams and turkey:
- Both turkey and clams are high in calories, potassium and protein.
- Clam has 10.4 times less saturated fat than turkey.
- Clam has more thiamin, folate and Vitamin B12, however, turkey contains more niacin and Vitamin B6.
- Clam is a great source of iron.
- Clam is an excellent source of Vitamin A, Vitamin C and calcium.
USDA sources for nutritional information: Clams (Mollusks, clam, mixed species, cooked, moist heat) and Turkey (Turkey, whole, meat and skin, cooked, roasted) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both turkey and clams are high in calories. Turkey has 28% more calories than clam - turkey has 189 calories per 100 grams and clam has 148 calories.
For macronutrient ratios, clams is heavier in protein, heavier in carbs and much lighter in fat compared to turkey per calorie. Clams has a macronutrient ratio of 73:15:13 and for turkey, 63:0:37 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Clams | Turkey | |
|---|---|---|
| Protein | 73% | 63% |
| Carbohydrates | 15% | ~ |
| Fat | 13% | 37% |
| Alcohol | ~ | ~ |
carbohydrates
Turkey and clams contain similar amounts of carbs - turkey has 0.06g of total carbs per 100 grams and clam has 5.1g of carbohydrates.
Protein
protein
Both turkey and clams are high in protein. Turkey has 12% more protein than clam - turkey has 28.6g of protein per 100 grams and clam has 25.6g of protein.
Fat
saturated fat
Clam has 10.4 times less saturated fat than turkey - turkey has 2.2g of saturated fat per 100 grams and clam has 0.19g of saturated fat.
trans fat
Both turkey and clams are low in trans fat - turkey has 0.1g of trans fat per 100 grams and clam does not contain significant amounts.
cholesterol
Clam has 39% less cholesterol than turkey - turkey has 109mg of cholesterol per 100 grams and clam has 67mg of cholesterol.
Vitamins
Vitamin C
Clam is an excellent source of Vitamin C and it has more Vitamin C than turkey - clam has 22.1mg of Vitamin C per 100 grams and turkey does not contain significant amounts.
Vitamin A
Clam is an excellent source of Vitamin A and it has 13 times more Vitamin A than turkey - turkey has 12ug of Vitamin A per 100 grams and clam has 171ug of Vitamin A.
Vitamin D
Turkey has more Vitamin D than clam - turkey has 15iu of Vitamin D per 100 grams and clam does not contain significant amounts.
Vitamin E
Turkey and clams contain similar amounts of Vitamin E - turkey has 0.07mg of Vitamin E per 100 grams and clam does not contain significant amounts.
The B Vitamins
Clam has more thiamin, folate and Vitamin B12, however, turkey contains more niacin and Vitamin B6. Both clams and turkey contain significant amounts of riboflavin and pantothenic acid.
| Clams | Turkey | |
|---|---|---|
| Thiamin | 0.15 MG | 0.045 MG |
| Riboflavin | 0.426 MG | 0.281 MG |
| Niacin | 3.354 MG | 9.573 MG |
| Pantothenic acid | 0.68 MG | 0.948 MG |
| Vitamin B6 | 0.11 MG | 0.616 MG |
| Folate | 29 UG | 9 UG |
| Vitamin B12 | 98.89 UG | 1.02 UG |
Minerals
calcium
Clam is an excellent source of calcium and it has 557% more calcium than turkey - turkey has 14mg of calcium per 100 grams and clam has 92mg of calcium.
iron
Clam is a great source of iron and it has 158% more iron than turkey - turkey has 1.1mg of iron per 100 grams and clam has 2.8mg of iron.
potassium
Both turkey and clams are high in potassium. Clam has 163% more potassium than turkey - turkey has 239mg of potassium per 100 grams and clam has 628mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, turkey has more alpha linoleic acid (ALA) than clam per 100 grams, however, clam contains more dha, epa and dpa than turkey per 100 grams.
| Clams | Turkey | |
|---|---|---|
| alpha linoleic acid | 0.008 G | 0.108 G |
| DHA | 0.146 G | 0.005 G |
| EPA | 0.138 G | 0.008 G |
| DPA | 0.104 G | 0.008 G |
| Total | 0.396 G | 0.129 G |
omega 6s
Comparing omega-6 fatty acids, turkey has more linoleic acid than clam per 100 grams.
| Clams | Turkey | |
|---|---|---|
| linoleic acid | 0.032 G | 1.873 G |
| other omega 6 | ~ | 0.01 G |
| Total | 0.032 G | 1.883 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Cooked Clams g
()
|
Daily Values (%) |
Cooked Turkey g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does turkey or clams contain more calories in 100 grams?Both turkey and clams are high in calories. Turkey has 30% more calories than clam - turkey has 189 calories in 100g and clam has 148 calories.
Is turkey or clams better for protein?
Both turkey and clams are high in protein. Turkey has 10% more protein than clam - turkey has 28.6g of protein per 100 grams and clam has 25.6g of protein.
Does turkey or clams contain more calcium?
Clam is a rich source of calcium and it has 560% more calcium than turkey - turkey has 14mg of calcium in 100 grams and clam has 92mg of calcium.
Does turkey or clams contain more potassium?
Both turkey and clams are high in potassium. Clam has 160% more potassium than turkey - turkey has 239mg of potassium in 100 grams and clam has 628mg of potassium.